In distance running, training economy is considered one of the three most important physiological aspects along with VO2 Max and Lactate Threshhold.
Runners performed 4 sets of heavy ½ squats for 8 weeks while maintaining a serious running schedule. They weight-trained three times per week. Another group continued their regular running schedule but did not weight-train.
At the end of the eight week training period, the weight-training group improved running economy by five percent while not gaining any weight (we know runners do not want to gain weight). Weight-training runners also improved time to exhaustion by 21%. Non-weight lifting runners showed no improvement in either category.
Some important points:
· Runners spent minimal time in the weight room: They performed only one exercise (squat) and only 4 sets per session. Since runners usually do not like to spend excess time in the weight room, this study shows great bang for the buck from a very short workout-probably less than one half-hour per session.
· Runners performed half-squats rather than full squats. The half-squat is generally considered less stressful to the knee joint when squatting so it may be safer than a full squat-especially for inexperienced lifters.
· Since several previous studies have also shown a resistance training/improved running economy connection, this study holds even more weight.
STKREN, K., J. HELGERUD, E. M. STKA, and J. HOFF, Maximal Strength Training Improves Running Economy in Distance Runners. Med. Sci. Sports Exerc., Vol. 40, No. 6, pp. 1087–1092, 2008.
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Nice article.
My big three for runners for weight training are the Squat, Dealift and Overhead Press. Squat is the most important for leg strength. I don't hesitate in letting them go past parallel if they have the mobility in the hips to do so. If they are tight we work on "touch and go" squats using some crates and plates set to the height where they lose their form. I have found the dealiift is great for training back strength and posture. Many of my runners have said that their training sessions after deadlifting they feel like they have their best form. Limiting factor will be the individuals grip and scapula stabilization strength. But, the focus is on the back with the lift. Lastly, the overhead press provides them with the most bang for their buck with upper body training.
Thats it my runners will warm up with a dynamic, finish the warm up with some basic form running drills like A-skips, bounding for height, bounding for distance. then Squat two warm up sets 3 working sets, then deadlift 1 warm up 3 sets, overhead press 1 warm up 3 sets. Then we spend two exercises with each persons individual needs. If they have tight weak hamstrings we RDL. Weak core we will Bird Dog or something else.
Resistance training for Runners I find is gaining popularity. More are interested and I find many become weight room junkies.
JP
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